Thursday 11/3

Bench 90% of 1RM+5 to get percentages of:

5 Reps@ 75%
3 Reps@ 85%
AMRAP @ 95%

Then: Death by Push Press 95,65#

1 Rep the First Min., 2 Reps the Second Min., 3 Reps the Third Min., and so on…
until you can no longer finish all the Reps in the Minute.
Reps Must be completed on the min. every min.!!

Kipping Pull-up Skill work afterwards

Wednesday 11/2

Jerk Skill Work

WOD
1000 Meter Row
10 Wall Walks(Stomach touches floor and wall each REP)
20 Pull-ups
30 Burpees
40 Double Unders
1000 Meter Run

Tuesday 11/1

Strict Press-90% of 1Rep Max+5 to get %

5 Reps@75%
3 Reps@85%
AMRAP @95%

10 MIN.DOUBLE UNDER SKILL WORK

WOD : 5 Rounds For Time
10 Front Squats 135,95#(NO RACKS,MUST CLEAN FROM GROUND)
200 Meter Run

THEN: Accumulate 2 minutes in Handstand Hold

Tuesday 10/25

Squat 90% of 1Rep Max +10

3 Reps@ 70%
3 Reps@ 80%
AMRAP @ 90%

GLUTE HAM RAISES 5X5
(Complete 5 Sets 5 Reps with a partner
holding your ankles and focusing on
pulling with your hamstrings)

Then:12 Minute AMRAP (As Many Rounds As Possible)
“Hammy Horror”
10 KB SUMO Deadlift High Pull(2/1.5p)
10 Wallball (20/14#)
10 Ab-mat Sit-ups

Monday 10/17

WOD

Bench Press (Take 90% of 1 Rep Max and add 5 pounds)

(Example: 1 Rep Max is 155, 90% is 139.5 +5=145.  Then take 145 and multiply by .65, .75, and .85)

5 Reps @ 65%

5 Reps @ 75%

AMRAP @ 85%

Then:

21-18-15-12-9-6-3 of Power Cleans 95/65#

Between each round complete 35 Double Unders.

**If you DO NOT have Double Unders you much complete 105 Singles